17.12.14 - South Loop Strength & Conditioning

17.12.14

Fitness

A. E90s for 6 sets:
1.1 power clean w/ 1s pause above-the-knee and in receiving position
*Start moderate and build per set as able while maintaining good positions.
**Heavier than last week.
B. E90s for 6 sets:
1.1.1 clean pull w/ 1s pause at mid-thigh
*Start moderate and build per set as able while maintaining good positions.
C. E3min for 3 sets:
1 min assault bike @ 80%
1 min DB manmakers
-Rest 1 min

Performance

A. E90s for 6 sets:
1st: 1.1.1 squat cleans
2nd: 1.1 squat cleans
3rd: 1 squat clean
*Waveload. First wave moderately tough. Second wave heavy.
B. E90s for 6 sets:
1st: 1.1.1 clean panda pulls
2nd: 1.1.1 clean high pulls
3rd: 1.1.1 clean pulls
*First time through moderate. Second time through heavy.
**Adjust weight as necessary based upon the movements.
C. E3min for 3 sets:
10-15 unbroken chest-to-bar pull-ups
1 min row @ 80%
1.1.1 power clean & jerks (moderately tough)

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